Saturday Partner WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (Time) In teams of 2 ‘I GO, YOU GO’ For Time 20 Rounds 8 Push-ups 24 Double Under REST 2 Minutes 20 Rounds 8 Pull-ups 24 Double Under-1 partner working at a time. -Full round must be completed before switching.

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run PVC pass throughs and shoulder stretches 10m inch worm INTO 3 ROUNDS OF: 10 air squats 5 pushups 5 deadlifts 45/35 5 power cleans 45/35 5 kipping swings on bar or rings Muscle Up Skillwork Spend 8-10 min working through the following progression of muscle ups: *note: if you …

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 300 m row 10m elbow/reach 10 hallow rocks 10 empty barbell thrusters Front Squat (Double Progression Week 4) 5×3, Rest 2 minutes between sets. Add 5-10# this week based on how it felt the past 3 weeks. “Maple Brown Sugar” (Time) For Time: 1000m Row 30 Abmat Situps …

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 50 singles 10 banded pull aparts (across chest & overhead) 10 banded flys 20m bear crawl 5 (each side) DB hang clean & jerk 30/20https://youtu.be/LHcvAuDLqvg Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength and …

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min row Iron cross stretch *THEN Burgener warmup* INTO 3 rounds of; 10 jump squats 5 knees to elbow (2) 1 hang squat snatch + 1 squat snatch Barbell Cycling 10 Minute EMOM: 1 Hang Squat Snatch+ 1 Squat SnatchScore your heaviest lift for the complex. “Salted Caramel” (AMRAP – …

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Push Jerk/ Split Jerk (Double Progression Week 4) 5×3, Rest 2 minutes between sets. Add 5-10# this week based on how it felt the last 3 weeks. Stick with the lift (Push Jerk or Split Jerk) that you have been doing the past 3 weeks. “Pumpkin Spice” (AMRAP – Rounds and Reps) 12 Minute …

Click Click Boom

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Click Click Boom (AMRAP – Rounds and Reps) 40min AMRAP Partner A 500m MB run Partner B Performs AMRAP 10 GHDs 10 Single Arm Alt DB Devil Presses 10 Pull Ups When Partner A returns from run both Partners must perform a 30sec synchronized bar hang with 1 partner holding MB. If MB …